New studies show benefits of nibbling on nuts, from weight loss to diabetes

If you view eating walnuts, pecans and almonds as a guilty pleasure, it's time to lose the guilt and enjoy, according to new studies showing multiple benefits for these treats. Most study participants do not gain weight when they add nuts to their diets, yet they benefit from the healthy fats and fiber content, according to the American Journal of Clinical Nutrition in April. In addition, by limiting yourself to a serving a day, you can even get a boost in managing your weight.

"Most of the nut-enriched studies don’t show that patients gain a significant amount of weight, in contrast to what one might think," noted David Bleich, head of Endocrinology, Diabetes and Metabolism at the University of Medicine and Dentistry of New Jersey in Newark.

Bonus: Other studies have shown that people who eat nuts have a reduced risk of hypertension and diabetes. Another benefit: Because they contain protein, fiber and unsaturated fats, nuts help to reduce hunger, thereby actually helping you to maintain your weight or even lose weight as long as you limit yourself to one serving a day (example: Barney Butter Almond Butter 90 Calorie Snack Packs - click for details). How to benefit:

• Try sprinkling your morning oatmeal, cereal or yogurt with sodium-free walnuts, such as NOW Foods Walnuts Raw, Halves & Pieces, Unsalted (click to order).
• Between meals, snack on an apple and a handful of almonds, such as pre-portioned Blue Diamond Almonds 100 Calories Per Bag snacks (click to buy now).
• Try making a chicken stir-fry with vegetables, sliced leftover chicken and a handful of cashews, such as Navitas Naturals Cashews (click for details on these non-GMO organic treats).
• Experiment with different nut butters, such as almond butter spread on half a banana or cashew butter spread on a celery stalk. Recommended brands: Barney Butter Almond Butter and Artisana Raw Organic Cashew Butter - click to buy now.